August 31, 2011 | Posted in Daily Info and Workout, Uncategorized | By

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Skill Work: Squat Clinic

WOD: “GI Jane”
For Time
100 Burpee Pull-ups

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